monday

Strength

Clean and Jerk
-12mins to work technique following template below
3@60%
2@70%
1@80%
1@85%

Then...
EMOM;
 0:00-2:00
1x @ 70%
4:00-6:00
1x @ 75%
8:00-10:00
1x @ 80%

MetCon

3min AMRAP:
18/15x Cal Row
20x Burpees Over Rower

3min REST
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3min AMRAP:
18/15x Cal Row
20x WallBall (20/14#)

Notes:
Working a lot of Clean and Jerks today. Focus on technique the EMOM format is plenty of rest but also forces you to go again before you may want to. Pin your ears back and breathe fire in the conditioning piece.
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Post

For Quality:
30x Scap Push-Ups